AN EXPERT'S TAKE ON....OPTIMAL PROTEIN INTAKE

When and how to take on those essential amino acids

- Robb Kemp

1 How much protein does a cyclist really need each day?

It depends on the cyclist's training load and level. For highly trained racers - those competing at national level or above - scientific data suggests aiming for around 1.8g of protein per kilogram of body mass per day. That's 121g daily for a 67kg male cyclist and 103g for a 57kg female. The recommendations are similar for endurance and power-based athletes. For recreational cyclists, daily intake of around 1.5g per kilogram is usually sufficient, and can be easily achieved through a balanced diet.

2 Is there an ideal amount of protein per meal or snack?

Although research in trained endurance athletes is limited, evidence indicates that 0.5g per kilo of body mass per meal or snack is optimal to support muscle repair and adaptation. That equates to just over 30g for a 67kg male cyclist and just under 30g for a 57kg female. Spacing servings evenly, one every three to four hours through the day, helps maintain a supply of amino acids for muscle remodelling and recovery.

3 How important is the timing of protein around training sessions?